Get ready for INTENSE!
Warm up for about 5 minutes, do some jumping jacks, stretches, etc.
THEN...
60 second Interval Run: Start running hard, not full on sprint but hard, for 60 seconds. Next 60 seconds jog. Keep this up for 20 minutes.
Repeat twice:
25 Butterfly sit ups
15 push ups
*25 Skinny dips
60 second Interval Run: (again for 20 min)
Stretch
3 Sets of:
20 Dumbell squats
30 Superman
*
Start out in on all fours, as you kick your right leg up, bend at your elbows (like a tricep dip). Then switch legs.
Start out in on all fours, as you kick your right leg up, bend at your elbows (like a tricep dip). Then switch legs.
Butterfly Sit ups: With arms in front of face, hands fisted, bring up shoulders off the ground each time you come up to crunch. Do not come completely forward so that you rest, there should be no feeling of a break. You got this! Go fast!
Dumbell Squats
Try to at least use 10 lbs each.
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